The best part of exercising? That wonderful feeling after your workout. It's a shame, though, that you're guaranteed to be hit with a hefty dose of muscle soreness the next morning. Read here what you can do about it.
It's actually kind of nice, that muscle soreness - at least you know you've done your best.
How does muscle pain occur?
During exercise, you intentionally damage your muscle fibers. After a workout, these repair themselves, becoming larger and stronger: exactly what you want. Muscle soreness therefore has a good reason, although it can be very unpleasant if you can no longer climb stairs/bend over/sit down because of the pain. Fortunately, there's something you can do about it: eat! Below you'll find the right foods for muscle recovery.
1. Cottage cheese
Cottage cheese is packed with protein. Your muscles need protein to recover and grow, so you should eat (extra) cottage cheese if you want your muscles to recover quickly and hurt less. Eat cottage cheese on a cracker or mix it into a salad for a great post-workout lunch.
2. Coffee
No problem at all. If you order a comforting cup of coffee after your morning workout, you could reduce your muscle soreness by about 50%. Note: this only applies if you drink regular coffee, i.e., coffee with caffeine.
3. Salmon
Salmon contains both omega-3 and protein, which quickly reduce muscle inflammation. Don't like salmon? Then take an Omega 3&E supplement ; you'll still get the right nutrients.
4. Coconut water
Of course, you need to make sure you stay hydrated during and after your workout. Take a bottle of coconut water with you; it's not only delicious but also rich in magnesium and potassium, which help your muscles recover faster.
5. Ginger
Adding ginger to your food or hot tea provides a boost of zinc and magnesium, which stimulates good blood circulation. In addition, ginger has anti-inflammatory properties that reduce muscle soreness.
6. Pineapple
Pineapple, like ginger, has anti-inflammatory properties. But did you know that pineapple also has pain-reducing properties? Exactly what you need if you can't get off the couch the day after your run. Add a slice of pineapple to your smoothie or incorporate it into your daily yogurt, for example.
7. Citrus fruits
Citrus fruits (oranges, lemons, limes) are your best friends during a workout. They are full of potassium, which prevents cramps and muscle spasms. After your workout, peel an orange or squeeze some lime into your water bottle.
8. Greek yogurt
A container of Greek yogurt contains twice as much protein compared to regular yogurt. So, it's a powerhouse for your tired muscles. Not a sports fan? Maybe you'll find these tips to subtly increase your activity level helpful. Do you already follow NewFysic on Facebook? and Instagram ? Check out our most popular articles on weight loss and a healthy lifestyle:
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Photo: Alexander Mils via Unsplash
